Tightened press. Exercises

In addition to the external effect, well-trained abdominal muscles ensure the correct position of the abdominal organs and have a beneficial effect on their work. A strong press improves posture and protects the lower spine from injury.

Work on the press is not only to strengthen the muscles, but also in the driving of excess fat, if any. Locally remove fat from the abdomen is not possible, so the exercises for the press should be combined with cardio loads, which allow to get rid of excess weight as a whole. If you only exercise, then, of course, the press will become strong and elastic, but it will still be covered with a layer of fat.

What are the best press exercises? There are many exercises for the abdominal muscles , but they all boil down to two options, depending on which part of the stomach you need to pump. These are the lifts of the legs - for the lower press and the torso lifts - for the upper. The main shell for working on the abdominal muscles is a bench.

In order to get an excellent press, exercises must be done daily and you must not give up classes. The best time for exercise is the morning hours.

The number of exercises and the pace of their implementation depends on the goal - do you just need a flat stomach or need stone hardness and the coveted six cubes.

In the first case, you need to perform exercises at a fast pace and do a large number of repetitions. In addition, you should limit the use of carbohydrates and fats.

To obtain a beautiful relief, you need other methods, namely - the maximum load, the number of repetitions is no more than 10, slow tempo.

If you just need a flat abdominal press, the exercises will be as follows.

The first exercise. It is carried out, lying on the floor, while the legs are bent at the knees and fixed, the heels stand near the buttocks. The hands in the lock hold the head from behind. You should try to reach your elbows to your knees. To work out the lateral muscles - try to get the right elbow the left knee, and the left elbow - the right one. Do the exercise at the fastest pace for 30 repetitions in both versions.

The second exercise. Position - lying down. Raise both hands and feet. Try to reach out with your hands toes. Do very quickly at least 20 times. It is aimed mainly at strengthening the lower press.

The third exercise. The starting position is lying, the legs are bent at the knees, the feet are on the floor, the hands are in the lock behind the head. Slowly tear off the upper back from the floor. Do 20 times.

For those who want to get a spectacular relief, there are other techniques and exercises. Press cubes - the task is not easy, and the result depends on the individual characteristics of the structure. Many presses are hidden under a layer of fat. In this case, it is necessary to include running, biking and other cardio workouts in training.

If you need a relief press, exercises need to be done slowly and not every day. It will be enough to have three classes a week.

The first exercise. It is carried out lying on the floor, while the palms are located under the buttocks. You need to raise your legs to the vertical position and lower them, not to the end and without a jerk. Exercise is aimed at strengthening the lower abdomen. This area requires long and persistent training. A similar exercise can be performed on a horizontal bar. Do three sets of 10 reps.

The second exercise. Perform, lying on the floor, with his hands behind his head in the castle. At the same time, raise your back and bend your knees so that your elbows touch your knees. When touching the muscles of the press should be as tight as possible. To work out the oblique muscles, the exercise needs to be changed, that is, with the right elbow touching the left knee, and with the left elbow - the right one. Do three sets of 10 reps.

The third exercise. In the vis on the horizontal bar, raise the legs horizontally and try to keep them in this position for a longer time with the force of the press.

The fourth exercise. It is carried out, lying on the back, with the legs bent at the knees, feet on the floor, hands behind the head. You need to tear your back off the floor, while making a slow breath. Perform three sets of 10 repetitions.

Between the approaches, you need to take a break of 30 seconds.

So, how to pump up the press? Exercise, cardio, balanced diet, regular exercise and perseverance.